Marie, Kolton, Cole, Jake, and Kyle all ended up on the podium this weekend at the Front Range CrossFit Weight Lifting Comp. As well as new PR’s on Snatch and Clean&Jerk for all of them! Absolutely couldn’t be more proud of you all. What an amazing Team we have at CF DNR! Freedom WOD Classes

May 2016 Athlete of the Month

Marie, Kolton, Cole, Coach Jake and Coach Kyle have a Olympic weight lifting meet this weekend coming up. This will be a first for all of them, so feel free to come out and support them. The meet will be held at Front Range CrossFit . 2016 FRCF Spring Weightlifting Meet Saturday, April 30th – Sunday, May 1st,

Freedom WOD Classes Warm Up: D.R.O.M.S Strength: Week Two: Over Loading Sq Clean 80-85% of 1RM 5 x 3 Metcon: 50 Calorie Row 40 MB Sq Cleans 20/14 30 TTB 20 Wall Ball Sit Ups 20/14 10 Ring MU / 10 Ring Row and 10 Dips Elite Competition Class 1. Conditioning 6 Min to Run

Freedom WOD Classes Warm Up: D.R.O.M.S Strength: Week Two: Over Loading Push Press 75% of 1RM 6 x 6 Metcon: 400 M Run (Note: the 400 M Run has changed and is not down the alley) 100 Double Unders 10 HSPU 20 Hand Release Push Ups 10 HSPU 100 Double Unders 400 M Run Elite

  Freedom WOD Classes Warm Up: D.R.O.M.S Strength: Loading Week One Sq Snatch 80-85% of 1RM 5 x 3 Metcon: Perform 75 Hang Power Snatch 75/55 Every minute on the minute, including the first minute, complete 5 Burpees Elite Competition Class 1. Conditioning For time: 50 Calorie Row 40 Front Squats (135/95) 30 TTB 20